12/19/13

Warm-up: Aero Snatch warm-up   Weightlifting: 20 Minutes Snatch 1×3 @ 70% 2×3 @ 75% 2×2 @ 85% Rest 90 seconds between sets   Metcon: EMOM 10:00 (70-75%) 1 High Hang Snatch 2 Snatch Push Press 3 Overhead Squats   Cashout: (Coach’s Choice, pick 2) A) 3X8 GHD B) 3X Max Effort Plank C) Mobility

Read More

12/12/2013

Announcements We will be participating in the international fundraising event Team Linda Day THIS Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am.)   Warm-up: Aero […]

Read More

12/05/2013

Announcements We will be participating in the international fundraising event Team Linda Day on Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am)   Warm-up: Aero […]

Read More

10/17/2013

Main – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Wall Ball 20 Pull-ups Skill GHD Situps How to adjust the GHD and Proper Progressions Metcon Squat! (AMRAP – Rounds and Reps) AMRAP 15 Min: 20 Back squats (95/65) 5 HSPU 25 Double-unders 15 Front squats (95/65) 5 HSPU 25 Double-unders 10 Overhead squats (95/65) […]

Read More